Crossfit

[Adrenolize]

Anyone been at the Crossfit workout? I've been toying with it for the past couple of weeks, and want to know if any have seen improvements in their run time as they do not do a bunch of running.

So far it seems like a great general workout and I have seen great results. However, as I'm hoping to be going to an academy in the coming months - I have to dial up my running.

[driet]

Hi, belated welcome!

Use the search function, crossfit already fills several threads ...

[Adrenolize]

Thank you!

I'm still learning the system...

[Switchback]

FWIW, I have been crossfitting for more than 2 years now. I have a back injury that has the doc telling me to minimize my running. I don't even run when crossfit says to run.

With that said, I still run my fit 1.5 mile run for my fit test twice a year. I am cruising in at about 10:15, which is not too shabby for a 205lb, 37 year old guy. My resting heart rate is low 50s to high 40s.

[Adrenolize]

Outstanding! Thanks for the feedback.

It is pretty motivating stuff. So far I like it a lot. I have been working out for over 15 years, and usually get burned out when I hit it hard. The change up and the pure challenge of the WOD's keeps my interest.

Every time I think they put up a 'girlish' routine, it really kicks my ***!

[slocar]

FWIW, I have been crossfitting for more than 2 years now. I have a back injury that has the doc telling me to minimize my running. I don't even run when crossfit says to run.

With that said, I still run my fit 1.5 mile run for my fit test twice a year. I am cruising in at about 10:15, which is not too shabby for a 205lb, 37 year old guy. My resting heart rate is low 50s to high 40s.

That's great! Cruising at 10 minutes for the 1.5 mile? 205lbs? 37? Yeah, for my ego's sake I'll assume you're lying. :p

[Switchback]

...and my last max bench day was not 385.

[Adrenolize]

The thing is, I'm in pretty good shape. However, I do the WOD for the first 2 days, and am usually pretty broke and sometimes can't do the 3rd day of the cycle. The change-up and variance in workout always keeps me sore, but interested. Monday I bought another Olympic Bar so that I can change stations faster...only to find myself more broke!

It is impressive to see better size and strength gains...especially in areas that I don't really see being trained (ex. arms and abs).

[Switchback]

Don't be too proud to scale the WODs back (both in weight and/or modification of the exercise). I came into Crossfit feeling like I was in pretty good shape. I was sore for a month straight when I first started.

I am fully expecting to be sore for a few weeks now (I am still too bull-headed to scale things back). I have been really swamped at work, spending a good part of the last 2 months bouncing around between hotels and home. The big op is over and I should have a more regular schedule to get back into things... but it is going to hurt a little. Doing 2-3 WODs a week just doesn't cut it in my world.

[bluelightzgrl]

Anyone been at the Crossfit workout? I've been toying with it for the past couple of weeks, and want to know if any have seen improvements in their run time as they do not do a bunch of running.

So far it seems like a great general workout and I have seen great results. However, as I'm hoping to be going to an academy in the coming months - I have to dial up my running.

Sorry, I'm not around as much as I use to be...but I'm another Crossfitter.

I've been Crossfitting for almost a year now. When I started I had never deadlifted before, I could not squat properly (piss-poor form). I was shoulder pressing only about 65. I wouldn't even dare a clean & jerk and might be able to do one or two pull-ups.

Now, I can deadlift 235 (actually more, I just haven't tried lately). My back squat is 160, front squat is 145, clean and jerk is 130 and I can straight shoulder press 100 (and that's all arms). With my pull-ups, well I only have to re-grip after 5 because my hands get too sweaty. Otherwise, I'm doing workouts with sets of 30 per round.

Now to compare that to a police fit test. I just took the USMS fit test yesterday. I ran an 11 minute mile and a half...I have not run on a regular basis in over 6 months, my cardio has been limited to what we do in the WODs. I had 37 push-ups in 1 minute and 48 sit-ups in minute. That put me in the superior category. Not too shabby for a 30 year old female.


...and like Switch said, don't bee too proud to scale. Or change the patter of days you are going. After I missed a month, it was almost like starting over for me. After 2 days I was dying...so I switched to going ever other day and averaged 4 days a week. I was able to recover just enough with that. Now I'm trying to hit 3 on 1 off, but work doesn't always allow me to keep that schedule.

[Adrenolize]

Sorry, I'm not around as much as I use to be...but I'm another Crossfitter.

I've been Crossfitting for almost a year now. When I started I had never deadlifted before, I could not squat properly (piss-poor form). I was shoulder pressing only about 65. I wouldn't even dare a clean & jerk and might be able to do one or two pull-ups.

Now, I can deadlift 235 (actually more, I just haven't tried lately). My back squat is 160, front squat is 145, clean and jerk is 130 and I can straight shoulder press 100 (and that's all arms). With my pull-ups, well I only have to re-grip after 5 because my hands get too sweaty. Otherwise, I'm doing workouts with sets of 30 per round.

Now to compare that to a police fit test. I just took the USMS fit test yesterday. I ran an 11 minute mile and a half...I have not run on a regular basis in over 6 months, my cardio has been limited to what we do in the WODs. I had 37 push-ups in 1 minute and 48 sit-ups in minute. That put me in the superior category. Not too shabby for a 30 year old female.


...and like Switch said, don't bee too proud to scale. Or change the patter of days you are going. After I missed a month, it was almost like starting over for me. After 2 days I was dying...so I switched to going ever other day and averaged 4 days a week. I was able to recover just enough with that. Now I'm trying to hit 3 on 1 off, but work doesn't always allow me to keep that schedule.

That is great! I have been scaling back as needed and it still spanks me. I was big into regular weight lifting, and running. Currently, I am doing the WOD at lunch and the do various running at night as I'm getting ready for an academy.

As far as the pull-ups go, I would suggest using chalk on the hands (if available) or a taped bar.

I am very impressed with the program and look forward to the WOD as they are usually challenging. I too had never been huge with dead lifts and never did the cleans. Now I see what I was missing!

Thanks for the feedback!

[bluelightzgrl]

That is great! I have been scaling back as needed and it still spanks me. I was big into regular weight lifting, and running. Currently, I am doing the WOD at lunch and the do various running at night as I'm getting ready for an academy.

It took me months to get most of the WODs to the Rx'd level. Now, I don't care how long it takes, I'm going prescribed. I love it. Check out beyondthewhiteboard.com. Its for tracking WODs, meals, progress... the whole 9.

As far as the pull-ups go, I would suggest using chalk on the hands (if available) or a taped bar.

Too much chalk and you'll shred your hands open with the amount of pull-ups in some of the nastier WODs, especially the "Hero WODs". I try to keep chalk free, but a hand-towel near by (or my shorts) to wipe my hands off on. A few of us have taped the bars to see if it makes much of a difference...so far, I haven't felt/seen it.

I am very impressed with the program and look forward to the WOD as they are usually challenging. I too had never been huge with dead lifts and never did the cleans. Now I see what I was missing!

Thanks for the feedback!

I know exactly what you mean. I LOVE deadlifts WODs, and I think doing clean & jerks, 1 on the minute, every minute for 30 is one of my favorite strength building exercises. We usually do those after the WOD.

[Adrenolize]

I know exactly what you mean. I LOVE deadlifts WODs, and I think doing clean & jerks, 1 on the minute, every minute for 30 is one of my favorite strength building exercises. We usually do those after the WOD.

I wish I had some of those rubber weights that they show in the demonstration videos. That getting done and tossing the bar looks great! I looked at going to a local Crossfit gym, but they are expensive. I'm working with a put together gym I have made at work. So far the hardest substitutions are the runs mixed with training. I usually go to another exercise or WOD. I take the weekends off, so I have been trying to work up to 5 WODs in a row, (so far not happening! )

[bluelightzgrl]

I wish I had some of those rubber weights that they show in the demonstration videos. That getting done and tossing the bar looks great! I looked at going to a local Crossfit gym, but they are expensive. I'm working with a put together gym I have made at work. So far the hardest substitutions are the runs mixed with training. I usually go to another exercise or WOD. I take the weekends off, so I have been trying to work up to 5 WODs in a row, (so far not happening! )

So how has CF been treating you?

As for the rubber plate weights, I don't want to imagine not having them! Too many WODs I end up dropping the barbell; not from a large height. But it's nice not to have to work about setting the weight down gently...but instead doing more of a controlled drop.

[Adrenolize]

So how has CF been treating you?

As for the rubber plate weights, I don't want to imagine not having them! Too many WODs I end up dropping the barbell; not from a large height. But it's nice not to have to work about setting the weight down gently...but instead doing more of a controlled drop.

So far, really good! It is amazing how the weights don't seem that significant until you are half way through the WOD. I am still working with real weights as I haven't found the rubber weights yet.

This past weekend, I went for a run that wasn't a WOD and ran until I got bored at at an 8 min. mile pace. I was pretty surprised.

I was considering joining one of the local Crossfit gyms, but that seems like a lot of money for a 15 min workout...